bench plateue.....

[GQJ]

i started lifting in october for the first time in my life and saw some great gains, now i'm stuck and can't even gain 5lbs in a month on bench. this is my current workout for chest

flat bench
135x8
155x6
160x3 0r 4
135x8+ depends what i can do

then incline dumbells
60lbs 3 sets of 6 reps

then cables

what can i do to reach 185lbs and then 200? i need help, i can't gain anything anymore, i actually think i'm losing.

 

[ZZuluZ]

Just switch your routine man.

Try HIT or Max-OT.

Seriously, they're not the best programs, but anything will make you grow early on, especially variety.

It's probably wise to lower the volume and FUCK THE CABLES!

-Zulu

 

[SouthPawSE]

Take a wk off. This will let your Central nervous system get back to normal(sounds like your body is over worked and fatigued).

When you come back, completely change your routine: Close grip, speed work, floor presses, close grip incline, close grip with chains.

I was stuck for some time until JimmyD turned me on to WestSide lifting. The main reason for their success is they change routines very often(every wk or every other).
Take a break, come back with a new routine and I believe you'll see a difference.

 

[GRIMMER]

Zulu and southpaw are right.

 

[sysopt]

forget the inclines and cables, try close grips, and california press, taking a week off definitely wouldn't hurt.

 

[TheFng]

Okay, what is the problem with inclines? I do them about once ever 2 weeks. Should I drop them? I was thinking about adding declines too.

 

[powerlifterjay]

TheFng

There is no problem with inclines. If you want size in the right places i guess there fine. But for powerlifting i think there useless. If your gonna do them be easy dont wanna ruin a shoulder for a little bit of upper pec mass. I havent inclined in a year and a half and have put over 100lbs on my bench since then. And my chest looks no different then it did when i inclined. There alright just dont plan to get much ou tof them as a carryover to your flat bench. Declines are better. I would throw then in everyonce in a while.

 

[Prometheus]

I agree you have to vary your routine - you'll definitely plateau doing the same exact same movements and weights every week. Look into the Westside system (TONS of posts on this board about it) for ideas on different exercises if you're serious about increasing your lifts. And make sure you're hitting your tri's enough.

 

[Grantsdu]

I have been told many times that plateues are mostly mental. I don't know how much truth there is to it but there has to be some. Try not think think about how much weight you have on the bench and just press it!!! If you don't think you can get it chances are you never will.